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Fish is recognised as an exceptional source of essential nutrients, but do you know which fish is the most suitable for you according to your specific needs? The European SEAwise project, led by the AZTI technology centre, has developed a personalised guide to help you make informed choices about which fish to include in your diet.
Regular consumption of fish and seafood is linked to multiple health benefits, such as:
However, not all fish are equal in terms of nutritional intake, and factors such as age, pregnancy or region-specific nutrient deficiencies may influence which species are most beneficial for each individual.
In addition to providing a general recommendation for European consumers based on the availability of fish species in the market and supermarket, SEAwise focuses on four specific regional case studies: the Mediterranean Sea, the Western Waters, the North Sea and the Baltic Sea. This regional perspective was applied during the research behind the SEAwise Healthy Seafood Guide, focusing on the main commercial species caught in these regions. The team has also examined data at the national level, allowing for further customisation of species for European countries at the individual level.
To simplify consumer choice, the SEAwise team has created a Healthy Seafood Guide based on:
Although fish is a healthy choice, some species may contain higher levels of contaminants. For example, in the case of the Baltic Sea, it is recommended to limit consumption of herring and wild salmon to once a week. This precaution ensures that you enjoy the benefits of fish without unnecessary health risks.
Small fatty fish, such as mackerel and sardines, stand out for their high levels of omega-3s, which are essential for heart and brain health. Incorporating a variety of species also contributes to a more balanced and sustainable diet.
Download the full report here.